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Training Log Archive: michalmy

In the 7 days ending May 28, 2017:

activity # timemileskm+m
  Bike5 3:42:27 52.52(14.2/h) 84.52(22.8/h) 818
  Official1 2:29:24 4.34(34:26) 6.98(21:24) 44
  Orienteering1 1:28:30 5.29(16:44) 8.51(10:24) 25316c
  Total7 7:40:21 62.15(7:24) 100.02(4:36) 111416c
  [1-5]7 7:38:03
averages - sleep:5.6 rhr:78 weight:64.1kg

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Sunday May 28, 2017 #

9 AM

Orienteering race (NOY 3) 1:28:30 [4] **** 8.51 km (10:24 / km) +253m 9:03 / km
16c slept:5.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"The Chimney", Abernethy. Hard Medium: 5.2km, +140m, 15c. 24th/33 (44' behind Alvin Craig). Main trail then MTB track to erosion gully, but missed #1 termite mound by about 20m. Relocated from #9 termite mound (lost 8'). Distance judgement really bad on W run to #2. Couldn't understand why I hadn't reached a major track and spent too much time seaching the wrong gully (lost 9'). Good nav to #3-4-5. Maybe a bit slow to #6 shadowing fence line. Missed #7 to the right by 20m after compass from road (lost 4:20 following gully away from control). Good finishing controls #10-F using track network and and major gullies. Weekend HRM battery definitely dead. 1 kangaroo. Best leg: #F (2nd/33). Best pos: 24th/33 (#12-F). 13°C.



Meanwhile, Bethany ran the Balmoral Burn this morning as an elite invitation "Queen of the Hill" runner. It's a 420m race straight up (+70m) Awaba Street, Mosman. She finished 4th in 1:41, just outside the prizemoney positions (1:38-1:40; $3000/1500/500). Her time would have won any year except 2014 & 2017!

Saturday May 27, 2017 #

10 AM

Official (ANSW referee) 2:29:24 [1] 6.98 km (21:24 / km) +44m 20:45 / km
slept:6.25 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Cross Country Relay Championships, Miranda Park. 10am-4.45pm. First appointment as a referee. Had to drop out from the Striders M55+ 4x4km team. Received three reports from umpires across the day. (1) Athlete cut 30m from course at turn: no action taken due to misidentification of athlete. (2) Athlete obstructed lead runner when lapped: no action taken as athlete was visually impaired. (3) Second athlete in team ran without correct uniform or bib numbers: team disqualified from results (tough decision but it's a clear breach of the rules as published in the winter handbook).

Friday May 26, 2017 #

12 PM

Bike (road/path) 44:50 intensity: (6 @0) + (2:34 @1) + (15:57 @2) + (24:46 @3) + (1:27 @4) 16.17 km (21.6 kph) +185m
ahr:131 max:153 rhr:76 slept:4.85 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). 20°C. TE 2.5.

Thursday May 25, 2017 #

1 PM

Bike (path) 57:38 intensity: (52 @0) + (13 @1) + (10:43 @2) + (42:09 @3) + (3:41 @4) 22.8 km (23.7 kph) +131m
ahr:136 max:156 rhr:74 slept:6.7 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (CW). Another glorious autumn day. Easily under the one-hour mark today. 21°C. TE 2.8.

Wednesday May 24, 2017 #

10 AM

Bike (path/road) 51:35 intensity: (6 @0) + (1:55 @1) + (13:45 @2) + (26:14 @3) + (9:35 @4) 19.26 km (22.4 kph) +170m
ahr:136 max:161 rhr:86 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Sydney Olympic Park loop (CW). Rode the outward part hard. Meeting at ANSW offices at SOPAC about this Saturday's relay set-up. First state championship appointment as a referee. 23°C. TE 3.0.

Tuesday May 23, 2017 #

12 PM

Bike (path/road) 34:27 intensity: (39 @0) + (1:57 @1) + (13:03 @2) + (18:48 @3) 13.17 km (22.9 kph) +133m
ahr:129 max:148 rhr:80 slept:4.7 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). 24°C. TE 2.3.

Monday May 22, 2017 #

1 PM

Bike hills (road) 33:57 intensity: (35 @0) + (1:55 @1) + (7:20 @2) + (20:26 @3) + (3:41 @4) 13.12 km (23.2 kph) +198m
ahr:135 max:153 rhr:76 slept:6.4 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Touched 71.9km/h descending Bettington Road (PB). 21°C. TE 2.8.

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